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Training for Saturday, February 17th

Training for Saturday, February 17th

7:30 West Side Comp is On! Workout at the bottom Every Saturday at 9:00 is Community Day! Workout of the Day “Partner Wittman” 10 RFT


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Training for Friday, February 16th

Warm Up Group Circle 3 Rounds 9 Calorie Row 9 Thrusters 45/35 :30 Forearm Plank Hold Core + Posture Work (After WOD) 12:00 EMOM, rotating


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Training for Thursday, February 15th

Warm Up Group Circle 3 Rounds 5 Kipping Knee Raises 5 Clean and Jerks 45/35 5 Power Snatches 45/35 Skill Work Movement Practice Toes to


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Training for Wednesday, February 14th

Warm Up Group Circle PVC Shoulder + OHS Mobility 2:00 Jump Rope Warm Up 3 Rounds 5 PVC Overhead Squats 5 Ring Rows (:01 Pause


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Training for Tuesday, February 13th

Warm Up Group Circle 3 Rounds 200m Run 10 Med Ball Cleans 10 Single Leg Toe Touches (5 each side) Workout #1 40-30-20-10 Russian Twists


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Training for Monday, February 12th

Warm Up Group Circle Band Mobility + Activations Burgener Snatch Warm Up Weightlifting Skill Work Every 1:30 for 7 Sets Perform 1 Complex 1 Power


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Training for Saturday, February 10th

7:30 West Side Comp is On! Workout at the bottom Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For


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Training for Friday, February 9th

Warm Up 1 2 Rounds 10 Pass Throughs 6 Ring Rows 6 Jumping Ring Dips Gymnastics Skill Work Every 2:00 for 3 Sets Perform 2-4


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Training for Thursday, February 8th

Warm Up 10 Air Squats 2 Rope Pulls to Standing 10 High Jumps 10 Front Squats 45/35 1 Rope Climb (Modify with 2 pulls to


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Training for Wednesday, February 7th

Warm Up Group Circle Rowing Refresher 3 Rounds 150m Row with Race Start 10 Ball Slams 5 Up Downs Workout #1 3 x 500m Row,


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